By Gopi Rao
Yoga is often regarded as a panacea for a number of bodily
discomforts. A quick web search will produce yoga “prescriptions” for almost
any malady. Sacroiliac (SI) joint pain is no exception, but SI dysfunction and yoga
have a tenuous relationship.
What are SI Joints?
The SI joints are located near the base of the spine where the
sacrum and ilia meet. When we stand, ligaments stabilize the sacrum wedges into
the pelvis between the ilium bones and these SI joints. The sacrum lifts out of
its wedged position when we sit. Bone misalignment or over-stretched ligaments
lead to pain.
Men and women can suffer from SI joint pain, but it is a more
common problem for women. Hormonal shifts and structural differences in the pelvis
related to childbirth cause this predisposition. Advanced yogis are also at a
higher risk for having SI joint pain because they are more likely to
hyperextend the ligaments that keep the SI joints in line. Poor posture while
standing and sitting can cause SI joint problems. Sleeping on the stomach or
without proper support can also be problematic.
Can Yoga Help?
In the case of SI joint pain, yoga can help or harm. In yoga, we
celebrate opposition. This opposition holds our concentration and contributes
to the power of the practice. In the case of SI joints, we must be cautious
about how we use opposition.
Yoga as a Cause
Since the sacrum and ilia separate when we sit, we are more
likely to send them out of alignment in seated postures. Bound Angle Pose,
Head-to-Knee Pose, and Wide-Angle Seated Forward Bend present the greatest risk
for inducing SI problems. Standing postures that can allow for potential
separation and misalignment of the SI joints includes: Wide-Legged Forward
Bend, Warrior II, and Extended-Triangle Pose. Any posture where abduction and
forward bending occurs is a recipe for SI joint issues.
As is often the case in yoga, it is not just what we do, but how
we do it. The aforementioned asanas can be performed safely, but they
must be done with care to protect the SI Joints. To avoid sending the spine and
pelvis into opposition, awareness is essential. Taking one’s time rather than
cranking into an asana goes a long way toward ensuring a safe practice.
Yoga as Treatment
If an SI joint misalignment is identified, some asanas
can be used to work the joints back into alignment. This therapy should be
undertaken at the advisement of a physical therapist or chiropractor. Reclined
Leg Stretches, especially with the aid of a strap, can encourage the SI joints
to realign. Taking a Modified Bridge Pose, which focuses on abdominal
engagement can also help to strengthen muscles surrounding the SI joints. Yoga
may be used alone, or it may be prescribed with other medications or injections
depending on the severity of the SI dysfunction.
Yoga for Prevention
In addition to causing and correcting SI joint dysfunction, yoga
can also be used as a preventive measure. The best postures for this are:
Triangle Pose, Bow Pose, and Extended Side Angle Pose. These postures engage
the powerful muscles surrounding the SI joints. Strong gluteal and rotator
muscles can avert misalignment.
Each
asana has inherent risks and benefits. Mindful practice can prevent a
host of problems from arising due to poor form or forceful execution of a
posture. For those afflicted by SI joint pain, yoga can be a safe and
noninvasive treatment. All yogis could benefit from undertaking practices to
prevent misalignment from occurring in the first place.
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1 comment:
Yoga can be a safe and noninvasive treatment for those afflicted by SI joint pain. Thanks for posting this useful article.
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